#kinnickprogramming

Accumulate 2 minutes in a handstand hold. Thanks @activeliferx for making me work this. Took me 11+ mins last week. Today was 6:55. I didn't let my hands move. Only counted the time if I held a handstand with no walking. I'll take the improvement. Shoulders feel strong. #Kinnick #crossfit #crossfitkinnick #crossfitgames #bulletproofshoulders #kinnickprogramming #longevitymatters #balanceandstability #teamkinnick #teamskins #beyondthewhiteboard #goodgoodfather #thankful #actstwenty24 (at Crossfit Kinnick)

Solid #teamkinnick training session today!! Hinshaw run = totaled 6k (@hinshaw363) Barbell Movements -Snatch Balance 4x4 -High Hang Squat Snatch 6x3 -Snatch Grip Push Press 5x5 Followed up with: -E2M for 10: 10 GHD & 5 DL 275/185 -E2M for 10: 5 MU & 10 HSPU -E2M for 10: 3/2 RC & 25FT HSW Finished up with: -20 Min Odd & Even: ODD: 7 C2B & 7 Burpees EVEN: 10 WB & 10 push ups ...3 1/2 hours later we are done. ------------------------------------------------- I really like this movement. Ended with 225#. Everything was so much more challenging after that gnarly run!! Solid training session and first Saturday Session of 2016!! Got some cool chicks in the back @popcohn & @tori_dow and @iscott555 keeping it real! #Kinnick #teamkinnick #longevitymatters #balanceandstability #roadtothe2016games #kinnickprogramming #crossfit #crossfitgames #crossfitkinnick #FDP #bouldersforshoulders (at Crossfit Kinnick Ontario)

Since I rested yesterday this is my first workout. What better way to start off the New Year than with some Overhead Squats! Thankful to be able to do this movement pain-free. Such a great movment that tests my knee & shoulder. Week 2 of our 6 week OHS cycle 5x5 with 185#. #Kinnick #crossfit #crossfitkinnick #crossfitgames #kinnickprogramming #roadtothe2016games #balanceandstability #longevitymatters #teamkinnick (at Crossfit Kinnick)

Week 1 of our 6 week OHS 5x5 lifting program @crossfitkinnick. Last week we found a 5 rep max. Today we started at 70% and lifting every 2 minutes. We will be adding weight each week. I love following the programming for the gym and hitting the WOD in a group class as often as possible. We structure our program with 3 options - ELEMENTS: more basic and less complicated movements. FITNESS: for a majority of our members who are interested in improving their overall fitness with a challenging workout. ADVANCED: for members who are interested in competing or just challenging themselves with higher skilled movements and heavier weights. ------------------------------------------------- The goal is to choose the option that will give each athlete the best workout for that given day. Not based on what they used to do, or what they wish they could do, or what they want to be able to do but on what is best for today based on the movements & other variables. All options are scalable as well. It's working well for us and allows us to have a class full of all different kinds athletes from beginners to our @crossfitgames athletes. It's makes for a better experience for everyone involved. #Kinnick #kinnickprogramming #crossfit #crossfitkinnick #crossfitkinnickontario #crossfitgames #balanceandstability #longevitymatters #roadtothe2016games #focusonthefundamentals #focusonbeingmorefit (at Crossfit Kinnick)

Finished up my @hinshaw363 rowing for the week. I've been working with him for almost a year. In that time I have run a sub 5 minute mile & cut about 35 minutes off my half marathon. Not to mention all the other PRs and carryover to other aspects of my overall fitness! I have built a strong foundation and now we build up!! If you're wondering why I put a GIF of #yoda because #starwars... #Kinnick #crossfit #crossfitkinnick #crossfitgames #longevitymatters #balanceandstability #longruns #hinshaw #kinnickprogramming #roadtothe2016games #teamkinnick #teamskins #beyondthewhiteboard #supbruh (at Crossfit Kinnick)

5 rep max ohs today @crossfitkinnick. Thought I was getting video from behind to check my shoulders and see if I was leaning side to side. Apparently I was a little low and just got a whole lotta glute action! Not breaking any records with my 235# but I found out my right shoulder was the weak link. However, my legs felt amazing!! My shoulder is getting stronger but the 4th & 5th rep I am lacking stability. This is what I was looking for. Gotta continue working on stability to build up my stamina. This is the Test Week. We will follow this with 6 weeks of a 5x5 OHS cycle every Wednesday. Probably starting at 80% and adding weight each week then Re-testy he 5 rep max. Time to build up. #kinnick #kinnickprogramming #crossfit #crossfitkinnick #crossfitgames #longevitymatters #balanceandstability #findanddestroyweaknesses #roadtothe2016games #teamkinnick #teamskins #beyondthewhiteboard #3fu3l (at Crossfit Kinnick)

Congrats to @crossfitkinnick 8am group class regular, Rodney G, on getting his first kipping pull ups! He went on to get 13 in a row during the body weight warm up during the 8am class warm up. Rodney started with us 8 months ago and has been very consistent and coachable. I have been working with him almost weekly during 30-minute skill sessions. During those sessions we have worked on mobility, recovery practices, different movements, and today was putting the pieces together for the kipping pull up. He has been building his strict pull up strength using our band progression in our warm up in class. Today we workedmon the swing and put It together! Solid work buddy! He is a pleasure to have in class and always seems to make us laugh. If you think you would benefit from some skill sessions please contact me and let's get you started up. #kinnick #crossfit #crossfitkinnick #kinnickprogramming #balanceandstability #findanddestroyweaknesses #skillsessions #skillwork #ilovemyjob (at Crossfit Kinnick)

A new addition to my accessory work recently. Loving these weighted box jumps. Only using a 20" box but holding 45# Dumbbells. Building up! #kinnick #crossfit #crossfitkinnick #kinnickprogramming #roadtothe2016games #balanceandstability #longevitymatters #breathingmatters #wimhofmethod #AIP (at Crossfit Kinnick)